Are you ready to do your FIRST 10K RACE in 8 weeks?
The RUNurse 10K Training Plan:
IMPORTANT REMINDERS:
- Slow Long Runs should be at a conversational pace, focusing on building endurance.
- Speed Training can vary in intensity and distance, helping to improve speed and overall running economy.
- Easy Runs should be at a comfortable pace to aid recovery.
- Always warm up and cool down properly before and after workouts.
- Listen to your body and adjust as necessary; rest if you feel any pain or discomfort.
------------------------------------------------------------------------------
Week 1
- Slow Long Run: 4 miles (Zone 2)
- Speed Training: 4 x 400m intervals (with 2 minutes rest between)
- Easy Run: 2 miles (easy pace)
Total Distance: 10 miles
------------------------------------------------------------------------------
Week 2
- Slow Long Run: 5 miles (Zone 2)
- Speed Training: 5 x 400m intervals (with 2 minutes rest)
- Easy Run: 2 miles (easy pace)
Total Distance: 12 miles
------------------------------------------------------------------------------
Week 3
- Slow Long Run: 6 miles (Zone 2)
- Speed Training: 3 x 800m intervals (with 3 minutes rest)
- Easy Run: 2.5 miles (easy pace)
Total Distance: 13.5 miles
------------------------------------------------------------------------------
Week 4
- Slow Long Run: 7 miles (Zone 2)
- Speed Training: 4 x 800m intervals (with 3 minutes rest)
- Easy Run: 3 miles (easy pace)
Total Distance: 16 miles
------------------------------------------------------------------------------
Week 5
- Slow Long Run: 8 miles (Zone 2)
- Speed Training: 5 x 800m intervals (with 3 minutes rest)
- Easy Run: 3 miles (easy pace)
Total Distance: 18 miles
------------------------------------------------------------------------------
Week 6
- Slow Long Run: 9 miles (Zone 2)
- Speed Training: 6 x 400m intervals (with 2 minutes rest)
- Easy Run: 3 miles (easy pace)
Total Distance: 21 miles
------------------------------------------------------------------------------
Week 7
- Slow Long Run: 10 miles (Zone 2)
- Speed Training: 4 x 1 mile intervals (with 4 minutes rest)
- Easy Run: 3 miles (easy pace)
Total Distance: 24 miles
------------------------------------------------------------------------------
Week 8
- Slow Long Run: 6 miles (Zone 2, early in the week)
- Easy Run: 2 miles (easy pace)
- Race Day: 10K (6.2 miles)
Total Distance: 24.2 miles
------------------------------------------------------------------------------
Good luck with your training! You've got this!
